CrossFit Nyack Fitess

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Workout Of the Day, Wednesday, October 22, 2014

Mobility
Foam roll hip flexors / quads
Ankle Flexion and extension knee at 90 degrees

Activation/ deactivation

Animal Flow

(ABBCS) Ape Reach, Beast Reach, Beast Wave, Crab Reach, Scorpion Reach

Flow Left side Crab Reach to Left Leg full scorpion Repeat 3 xs

Flow Right side Crab Reach to Right Leg Under switch Repeat 3xs

Strength – pistols

3 Each Leg Reverse Lunge Shrimp Squats

Tempo pistols 5 count down, 3 count hold, 5 count up. Start one level up from your fault height.
24″ , 20″ , 12″ , med ball, no spot
add bottoms up at the next level beyond the athletes capacity

Pre Wod Warm up

2 Rounds

5 Strict Shoulder Presses Barbell only with 5 Barbell Catches into front rack position

shoulder circles (circumduction) external circles then internal circles

WOD

50 double unders
5 muscle ups or 5 modified muscle ups or 5 Pull Ups
21 push presses 65lbs / 95lbs
40 double unders
4 muscle ups or 4 modified muscle ups or 4 Pull Ups
18 push press
30 double unders
3 muscle ups or 3 modified MUs or 3 Pull Ups
15 push press
20 DUs
2 MUs or 2 MMUs or 2 PUs
12 push press
10 DUs
1 MUs or MMUs or 1 PUs

9 Push Press

Workout of the Day, Tuesday, October 21, 2014

Ella and Brooke Handstands and Back Bends over Apple Quellette

Mobility

Animal Flow Wrists

Scorpion Reaches

20 Ankle Circles each direction

20 Ankle flexion and extension

Activation / Deactivation

Shoulder Circles – 20 external rotations first and then 20 internal rotations

10 Wall Slide Pull Downs

10 Box Drop Squats with Med Ball

Skill

Triple Under / Double Under

Watch Video on Double Under recap

Pre Wod Warm Up

5 each side Torso Twist Body Weight Squat

Inhale as you squat and exhale as you stand up

Wod
AMRAP 10 Minutes
10 Burpee lateral 4 ft. puddle jump
10 squat cleans 155/115

Todays WOD supports Breast Cancer Research – GRACE – Nyack Fitness

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Click Here to Make your Donation for todays Workout

Mobility
Thoracic sequence 
Hip sequence 
Activation/ deactivation
Wrist mobility 
Plank walks with towels 2 floor lengths
Reverse Butterfly Swimming
Strength – muscle Ups
Negatives
Deep Dip Transitions revolutions
Ring Row Muscle Ups
Wod prep
10 Box Drop squats to med ball while holding An unloaded barbell in front rack Position

Barbells for Boobs
GRACE – 30 squat cleans and jerks for time

Our Group Classes will also be participating although they will not be doing “Grace”

7am 360

9am Warrior Medicine

6:15pm 360

7:15pm Yoga

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